These burgers are jam-packed with health-promoting foods! Flaxseed meal and beets for lowering blood pressure, brown rice for healthy whole grains, and black beans for plant-based protein.
While extremely healthy, these burgers do not lack on flavor. I served mine up with dijon mustard, butter lettuce, tomato, vegan mayo and pickles.
1/2 cup red onion, minced
2 garlic cloves, minced
1 cup raw beets, finely shredded
1 cup mushrooms, finely minced
1/2 teaspoon smoked paprika
1/2 teaspoon dry mustard
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon ground turmeric
1 can of black beans, rinsed and drained
1 cup cooked brown rice
1 tablespoon ground flaxseeds
1 tablespoon white miso paste
1/2 cup of rolled oats, pulsed into a coarse flour
1/2 cup ground walnuts
6 whole wheat buns
Heat 1/4 cup of water in a large skillet over medium heat. Add the onion and cook until soft, about 5 minutes. Stir in the garlic and then add the beets and mushrooms.
Sprinkle on the paprika, mustard, cumin, coriander and turmeric. Cook until the vegetables are softened and the liquid is absorbed, about 4 minutes.
In a large bowl, mash the beans well to break them up. Add the brown rice, flaxseeds and miso. Mash the mixture to combine and then add the oats and walnuts, then the cooked vegetables.
Divide the mixture into 6 equal portions and shape into balls. Press the balls into patties and refrigerate for a minimum of 30 minutes.
Preheat the oven to 375F. Line a baking sheet with parchment paper and arrange burgers on it. Bake for 30 minutes, flipping halfway through. Enjoy!
Recipe from "How Not to Die Cookbook”